21wks - exercise advice needed

I am 21wks pregnant with my 1st & concerned with staying in a healthy weight range & in need of exercise advice! Previously, I was at a healthy 122lbs & exercising very regularly (spin & body pump classes) 3-5 times a week. At my 12wk appt when I asked my dr if I could continue my workouts he told me "I should just walk instead - now's not the time to be lifting weights, etc". Since then I have quit cold turkey besides walking & am up 16lbs! I regret quitting tremendously now & want to start back or open to other ideas! How can I gradually ease back into things to prevent too much weight gain?? Help please!!

I am 21wks pregnant with my 1st & concerned with staying in a healthy weight range & in need of exercise advice! Previously, I was at a healthy 122lbs & exercising very regularly (spin & body pump classes) 3-5 times a week. At my 12wk appt when I asked my dr if I could continue my workouts he told me "I should just walk instead - now's not the time to be lifting weights, etc". Since then I have quit cold turkey besides walking & am up 16lbs! I regret quitting tremendously now & want to start back or open to other ideas! How can I gradually ease back into things to prevent too much weight gain?? Help please!!

My sister did bodypump until the day she delivered ( just not the an track) and I did it until 30 weeks with weights, then the rest with no weights. Had perfect babies! This time I'm doing bootcamp just easing off a bit. My doc said just walk but I need to stay more active and feel better when I do!

My sister did bodypump until the day she delivered ( just not the an track) and I did it until 30 weeks with weights, then the rest with no weights. Had perfect babies! This time I'm doing bootcamp just easing off a bit. My doc said just walk but I need to stay more active and feel better when I do!

As a personal trainer, I can tell you that if you were active before you got pregnant, than there is no reason why you shouldn't be able to do the same activities while pregnant.

If you are having a healthy pregnancy, than I would get back to your classes, but use lighter weights. Don't feel you have to do every exercise in the class either. If something doesn't feel right, don't do it. Careful with the ab exercises as well. Talk to the instructor of your class. They should be able to modify an exercise for you if you are concerned about it not being safe.

I would try yoga, like someone already mentioned. I did regular yoga classes until I was 7 1/2 months pregnant. I walked every where until the last few weeks of my pregnancy and worked with clients until two weeks before my due date.

If you have the energy to be active, than do it. Just use common sense. you know your body better than anyone.

you will have days where you might feel like a beached whale, as you progress through your pregnancy, that's ok too! this is the one time in your life when you should embrace your body, in all its curvy forms.

Good luck!

As a personal trainer, I can tell you that if you were active before you got pregnant, than there is no reason why you shouldn't be able to do the same activities while pregnant.

If you are having a healthy pregnancy, than I would get back to your classes, but use lighter weights. Don't feel you have to do every exercise in the class either. If something doesn't feel right, don't do it. Careful with the ab exercises as well. Talk to the instructor of your class. They should be able to modify an exercise for you if you are concerned about it not being safe.

I would try yoga, like someone already mentioned. I did regular yoga classes until I was 7 1/2 months pregnant. I walked every where until the last few weeks of my pregnancy and worked with clients until two weeks before my due date.

If you have the energy to be active, than do it. Just use common sense. you know your body better than anyone.

you will have days where you might feel like a beached whale, as you progress through your pregnancy, that's ok too! this is the one time in your life when you should embrace your body, in all its curvy forms.

Your OBGYN gave you really out-dated advise. Too bad, but it's not too late for you and your baby to reap the gains of maternal fitness.Cardiovascular exercise is safe in all trimesters of pregnancy as long as you stay in the proper training zone for your body. This means staying in a zone that you feel is "somewhat" difficult, and not get to the point where you are panting or can't speak naturally.Weight lifting is also safe during pregnancy as long as you choose exercises/weights where you can maintain excellent form. Start back in with some basic cardio, daily if you wish, and track your HR, so that you know how many BPM's puts you in the zone of "somewhat" difficult.Since the placenta stops growing at 20 weeks, from this point onward, your rate of perceived exertion will slowly rise for any given workout. This means that you will slowly need to taper down the intensity of your workouts to stay in a proper zone. In the last tri, when your baby grows rapidly and therefore demands more oxygen, you'll be able to see your rate of perceived exertion change rapidly.Because of the alignment change of pregnancy, specific muscle groups tend to tighten, and these muscles should be stretched regularly. Opposing muscle groups tend to weaken and these muscles should be strengthened.All pregnant women should build strength in the deepest abdominal muscle, the Transverse Abdominis, or TvA. Strength in the TvA helps to prevent diastasis recti, pelvic instability and back pain. And because it is our body's primary voluntary expulsion muscle, greatly aids in labor and delivery.If you'd like more specific info about any of these topics, you can email me directly athelene(at)befitmom.com for links.BeFit-Mom

Your OBGYN gave you really out-dated advise. Too bad, but it's not too late for you and your baby to reap the gains of maternal fitness.Cardiovascular exercise is safe in all trimesters of pregnancy as long as you stay in the proper training zone for your body. This means staying in a zone that you feel is "somewhat" difficult, and not get to the point where you are panting or can't speak naturally.Weight lifting is also safe during pregnancy as long as you choose exercises/weights where you can maintain excellent form. Start back in with some basic cardio, daily if you wish, and track your HR, so that you know how many BPM's puts you in the zone of "somewhat" difficult.Since the placenta stops growing at 20 weeks, from this point onward, your rate of perceived exertion will slowly rise for any given workout. This means that you will slowly need to taper down the intensity of your workouts to stay in a proper zone. In the last tri, when your baby grows rapidly and therefore demands more oxygen, you'll be able to see your rate of perceived exertion change rapidly.Because of the alignment change of pregnancy, specific muscle groups tend to tighten, and these muscles should be stretched regularly. Opposing muscle groups tend to weaken and these muscles should be strengthened.All pregnant women should build strength in the deepest abdominal muscle, the Transverse Abdominis, or TvA. Strength in the TvA helps to prevent diastasis recti, pelvic instability and back pain. And because it is our body's primary voluntary expulsion muscle, greatly aids in labor and delivery.If you'd like more specific info about any of these topics, you can email me directly athelene(at)befitmom.com for links.BeFit-Mom

I'm currently 24 weeks pregnant and exercised before getting pregnant. I still continue to work out at the gym about 3 times a week. I do spinning, body combat etc but at a lower intensity. I have only gained 9lbs. You can still continue to exercise while pregnant but obviously not at the intensity you were used too. Listen to your body while exercising, that's what my dr told me and drink plenty of water before and after a workout.

I'm currently 24 weeks pregnant and exercised before getting pregnant. I still continue to work out at the gym about 3 times a week. I do spinning, body combat etc but at a lower intensity. I have only gained 9lbs. You can still continue to exercise while pregnant but obviously not at the intensity you were used too. Listen to your body while exercising, that's what my dr told me and drink plenty of water before and after a workout.

Swimming is a great form exercise! I am very early in my pregnancy and do lots of bikram yoga but have decided to replace it with swimming as much as possible! My doctor said do what feels right for you and listen to your body, it's important to keep fit just don't over do it, good luck

Swimming is a great form exercise! I am very early in my pregnancy and do lots of bikram yoga but have decided to replace it with swimming as much as possible! My doctor said do what feels right for you and listen to your body, it's important to keep fit just don't over do it, good luck

I'm a 37 year old weightlifter, lifted heavy all throughout first pregnancy, hiked did cardio. I carried DD two weeks overdue and healthy 8lbs. Will do the same with this one. It's not a great time to start something new and strenuous like running marathons but you should workout just remember its to maintain not gain when it comes to lifting while pregnant. ;)

I'm a 37 year old weightlifter, lifted heavy all throughout first pregnancy, hiked did cardio. I carried DD two weeks overdue and healthy 8lbs. Will do the same with this one. It's not a great time to start something new and strenuous like running marathons but you should workout just remember its to maintain not gain when it comes to lifting while pregnant. ;)

Great post about TvA strengthening! I was curious if the were specific exercises that I could do to strengthen this area? I am 34 weeks along and have been working out my whole pregnancy. Prior to this pregnancy, I had done triathlons and marathons.

Great post about TvA strengthening! I was curious if the were specific exercises that I could do to strengthen this area? I am 34 weeks along and have been working out my whole pregnancy. Prior to this pregnancy, I had done triathlons and marathons.

If you want something to shake up your routine a bit, I lifted kettlebells during my first pregnancy with my DD. The swinging motions of the movements helped with joint pain and also kept my muscles toned. Just keep your HR around or below 140 as best you can and you'll be fine. Good luck :)

If you want something to shake up your routine a bit, I lifted kettlebells during my first pregnancy with my DD. The swinging motions of the movements helped with joint pain and also kept my muscles toned. Just keep your HR around or below 140 as best you can and you'll be fine. Good luck :)

I do kettle bells as well and I am 29.3 weeks. I love it cause it combines cardio and strength. The whole watch ur heart rate thing is no longer true. Just make sure u don't over heat and make sure u can breathe well. No anaerobic exercise. Where ur gasping for air. Other than that have at it mama. Exercise is awesome for u and baby.

I do kettle bells as well and I am 29.3 weeks. I love it cause it combines cardio and strength. The whole watch ur heart rate thing is no longer true. Just make sure u don't over heat and make sure u can breathe well. No anaerobic exercise. Where ur gasping for air. Other than that have at it mama. Exercise is awesome for u and baby.

Like a pp poster said what your doctor said is dated. You can keep up with your regular exercise routine as long as it feels good. If it doesn`t then just tone it down.I didn`t work out much in my first trimester because I was really busy but have been going regularly again now for about a month and I`m surprised at how quickly my fitness came back. I`m jogging 20 minutes -sometimes all together, sometimes broken up by walking. Then lifting weights also. I did a lot of jogging with my last pregnancy but not weight lifting. I`m doing most of the same exercises with weight lifting but using a little bit lighter weights so that I`m not pushing myself as hard-since I normally like to really push myself. There are also certain exercises that just do not feel comfortable to do so I dont do them. I want to maintain as much of my muscle mass as possible during pregnancy so I will continue to do whatever exercises feel comfortable to me for my whole pregnancy. With my son I jogged up until about 7 months pregnant. Then I had a UTI so I stopped for about a month and then when I tried starting up it was just too hard- I had gotten out of shape really fast and the bigger belly just made it really uncomfortable for me to run. But I still walked lots. You definitely don`t need to be just walking at this point if you feel like you can do more without pushing yourself too much. Just start out slowly and work your way up.

Also don`t worry about your weight gain! 16lbs is not a big deal! I`m the same as you (21wks) and up 20lbs. Same with my last pregnancy but gained 30 overall. You may just put more weight on now and not later like I did. If you`re eating healthy don`t worry about it.

You must be on my home board. I`m 21 weeks pregnant as well.

Like a pp poster said what your doctor said is dated. You can keep up with your regular exercise routine as long as it feels good. If it doesn`t then just tone it down.I didn`t work out much in my first trimester because I was really busy but have been going regularly again now for about a month and I`m surprised at how quickly my fitness came back. I`m jogging 20 minutes -sometimes all together, sometimes broken up by walking. Then lifting weights also. I did a lot of jogging with my last pregnancy but not weight lifting. I`m doing most of the same exercises with weight lifting but using a little bit lighter weights so that I`m not pushing myself as hard-since I normally like to really push myself. There are also certain exercises that just do not feel comfortable to do so I dont do them. I want to maintain as much of my muscle mass as possible during pregnancy so I will continue to do whatever exercises feel comfortable to me for my whole pregnancy. With my son I jogged up until about 7 months pregnant. Then I had a UTI so I stopped for about a month and then when I tried starting up it was just too hard- I had gotten out of shape really fast and the bigger belly just made it really uncomfortable for me to run. But I still walked lots. You definitely don`t need to be just walking at this point if you feel like you can do more without pushing yourself too much. Just start out slowly and work your way up.

Also don`t worry about your weight gain! 16lbs is not a big deal! I`m the same as you (21wks) and up 20lbs. Same with my last pregnancy but gained 30 overall. You may just put more weight on now and not later like I did. If you`re eating healthy don`t worry about it.

Alberta_10 is right: don't worry. I also started at 122 and had gained about 16 pounds by 21 weeks. I'm now 31 weeks and up to a 28 pound gain, but my appetite is now decreasing and I don't expect to gain much more - last pregnancy I started with bang as well but then I actually lost 4 pounds in the last couple of weeks before delivering and my son was still over 8 pounds, I expect something similar this time. Weight gain doesn't always follow the charts.

As to exercise, up until 27 weeks my daily routine was 30-40 min. of running, 20-30 min. of free-weights (I use five pound), followed by at least 20 min of yoga stretches. After 27 weeks I replaced the running with 50 min. of quick walking, in the next week or so I expect to dial that back to 40 min and slow down my pace.

Good luck - and did I mention not to worry? :)

Alberta_10 is right: don't worry. I also started at 122 and had gained about 16 pounds by 21 weeks. I'm now 31 weeks and up to a 28 pound gain, but my appetite is now decreasing and I don't expect to gain much more - last pregnancy I started with bang as well but then I actually lost 4 pounds in the last couple of weeks before delivering and my son was still over 8 pounds, I expect something similar this time. Weight gain doesn't always follow the charts.

As to exercise, up until 27 weeks my daily routine was 30-40 min. of running, 20-30 min. of free-weights (I use five pound), followed by at least 20 min of yoga stretches. After 27 weeks I replaced the running with 50 min. of quick walking, in the next week or so I expect to dial that back to 40 min and slow down my pace.

Thank you all so much for all the great info & advice! It's so nice to hear from people in the same boat who can relate & not just try and tell me what to do! I did start back with my routine workouts and classes from before my pregnancy but just a little more careful now and I feel GREAT! Happy exercising to you all & good luck with your pregnancies :)

Thank you all so much for all the great info & advice! It's so nice to hear from people in the same boat who can relate & not just try and tell me what to do! I did start back with my routine workouts and classes from before my pregnancy but just a little more careful now and I feel GREAT! Happy exercising to you all & good luck with your pregnancies :)

I'm 36 weeks pregnant and run 5.7 miles at 1.5 incline!!! I outrun everyone at the gym :) do what u can make sure ur core body temp stays cool and drink plenty of water!!! I stopped working out for the first fourMonths just due to simple exhaustion and I gained 20 pounds!!! I got my energy back having a great pregnancy and so far 36 weeks pregnant I have only gained 26 pounds all together!!!! Goodluck!

I'm 36 weeks pregnant and run 5.7 miles at 1.5 incline!!! I outrun everyone at the gym :) do what u can make sure ur core body temp stays cool and drink plenty of water!!! I stopped working out for the first fourMonths just due to simple exhaustion and I gained 20 pounds!!! I got my energy back having a great pregnancy and so far 36 weeks pregnant I have only gained 26 pounds all together!!!! Goodluck!

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